How to start intermittent fasting when life is busy

Intermittent fasting sounds simple, but it's harder to keep up when you have a job, children and a full calendar. Start with your doctor. Nutritionist Stephanie Rofkahr warns that fasting can be risky if you have low blood sugar. Then choose a schedule. 16:8, 16 hours of fasting and an eight-hour eating window, is the most popular. Rofkahr suggests eating between noon and 8 p.m.

Tiredness, irritability and stress are common in the first weeks. To make intermittent fasting for beginners easier:

• Start with a shorter, realistic window and build up over time.
• Drink water, herbal tea or calorie-free drinks while you fast.
• Eat about every three hours during your window, so you get enough calories.
• Choose balanced meals with protein, fruit and vegetables, rather than treats, when the fast ends.
• Prepare meals at the weekend or a few evenings a week.
• Add a little healthy fat to your last meal, such as olive oil, oily fish or avocado, to help keep blood sugar steady overnight (dietitian Alicia Galvin).
• If you don't sleep well, sort that out before you start fasting.

Intermittent fasting isn't recommended if you've had an eating disorder, and for some people it can affect sleep. Studies don't yet show which type works best for weight loss: 16:8, 5:2 or alternate-day fasting. So choose the one that fits your life and your body. Experts still debate intermittent fasting, but most agree it can help when you do it safely and mindfully.

General information, not medical advice. Don’t fast without talking to a doctor if you’re pregnant or breastfeeding, under 18, have had an eating disorder, have diabetes, or take insulin or other medicine that lowers blood sugar.